Step Ahead Wellness Center Blog

How To Boost Your Fiber Intake

Posted by deborah neiman on Fri, Jan 02, 2015 @ 01:22 PM

Fiber is an important part of your diet. It can help keep your weight in check , digestion regular, control your cholesterol, decrease your risk of heart disease, reduce your chances of developing type 2 diabetes, and even prevent certain types of cancer.

Healthy (and Tasty) Ways to Get Your Daily Fiber

How Much Fiber Do You Need?

In general, adult men up to age 50 should aim to consume at least 38 grams of dietary fiber each day; for women up to age 50, it’s at least 25 grams of fiber daily. After age 50, fiber needs decrease slightly.

Unfortunately most people don't meet these recommendations. In fact, on average, Americans consume only 14 grams of fiber per day.

Your individual daily fiber intake goal is really based on your calorie consumption. It is recommended that you get 14 grams of fiber for every 1,000 calories you eat. So, for example, if you eat 2,500 calories a day diet, you should be getting about 35 grams of fiber a day.

Tips for Boosting Your Fiber Intake

According to Sari Greaves, RDN, Step Ahead Wellness Center's nutrition director and former national spokesperson for the Academy of Nutrition & Dietetics, there are a number of ways you can increase the amount of fiber in your diet, and at the same time fill up on disease-fighting antioxidants.

  • Have vegetable-based meals. "Add vegetables to sandwiches, pizza, and pasta," Sari suggests. When you’re filling up your plate, first load half with non-starchy vegetables, then one-fourth with starch, such as breads, potatoes, or starchy vegetables such as corn, peas, and squash, and the last one-fourth with lean protein, like fish, skinless poultry, and lean meats.
  • Choose whole-wheat flour products. Whole grains consist of three layers: the outer bran, the middle endosperm, and the inner germ. Refined grains like white flour, on the other hand, are stripped of the fiber-rich bran and germ layers, leaving only the starchy endosperm. When you choose brown rice instead of white rice and whole-grain breads and crackers instead of white or processed ones, you are boosting the amount of fiber in your diet. To determine if a packaged food is whole-grain, look for the word "whole," as in whole wheat, on the ingredient list, which means that all of the grain layers are still intact.
  • Skip the juice. Fruit juice doesn't contain as much fiber as whole fruits. Your best bet is to choose fruits that contain edible seeds, such as kiwi, blueberries, raspberries, and figs, Sari says.
  • Eat more beans. Sari recommends that you incorporate more fiber-rich beans into your diet by eating bean-based soups, adding black beans or peas to your salad, or stirring kidney beans into your chili. It is best to eat fresh or frozen beans, but if you eat the canned variety, look for labels that say "no salt added" or rinse them before you eat them, since canned beans tend to be higher in sodium.
  • Snack on high-fiber foods. Turn to high-fiber foods anytime you reach for a snack. Sari suggests snacking on baby carrots, celery, and sliced cucumbers dipped in hummus; microwaved frozen edamame (soy beans); or dried fruit mixed with fat-free popcorn, nuts, and seeds.
  • Keep the skins on. Eating potatoes with the skin is a great way to increase your fiber intake.

When you first begin incorporating more fiber into your diet, it is not uncommon to experience abdominal cramping, bloating, and gas. You can help prevent this discomfort by making these changes gradually and increasing the amount of liquids you drink along with your fiber intake. 

Make your new year's health resolutions come true. Click below to learn about Step Ahead Wellness Center's personalized weight loss programs created by a medical doctor, registered dietitian, and certified personal trainer.

Optifast 4 Week Membership

Sincerely,

Dr. Deborah Neiman MD, Sari Greaves, RDN & Noelle Lusardi, CPT

49 U.S. Highway 202 Far Hills, NJ 07931 908-470-2235


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Easy Diet Secrets That Work

Posted by deborah neiman on Wed, Nov 19, 2014 @ 02:46 PM

During the holidays, preparing healthy meals does not have to be a hassle. Look no further than your kitchen pantry. With just a few simple ingredients, you can transform everday dishes into delicious low calorie recipes.

easy diet secrets

Diet Secret #1: Reduced Sodium Chicken Stock

Fact: Every tablespoon of butter or oil you use in a recipe adds around 100 calories. That may not sound like a lot, but just 100 extra calories a day can translate into 10 unwanted pounds over a year.

The Good News: Reduced sodium chicken stock is the perfect stand-in for oil or butter in sautés. It adds flavor to whatever you’re cooking, enough lubrication so that food doesn’t stick, and you’re now getting a fraction of the calories.

Healthy Tipping Point: Start with a quarter-cup of stock per 2 cups of chopped vegetables, which adds only 5 calories of full-bodied flavor. For chicken dishes, work your way up to one cup by gradually stirring in a few tablespoons at a time in a skillet set to medium-high heat. You have now mastered the art of fat-free sautéing! Use reduced sodium stock, which contains at least 25% less sodium than traditional varieties.

Diet Secret #2: Sundried Tomatoes

Fact: There’s no doubt that sandwich spreads are brimming with fat. Mayonnaise, which is an emulsion of oil, eggs, egg yolks, water, vinegar and spices, contains 1440 calories, 160 grams fat, and 24 grams of artery-clogging saturated fat per cup. Granted you may not be eating a whole cup on your turkey sandwich, but at 100 calories per tablespoon, the small dose of vitamins K, E, A, and B12 you ingest come at a high calorie cost. What’s a mayo lover to do? 

 The Good News: With one simple flavor-boosted tweak, you can have your mayonnaise and eat it too. Sundried tomatoes are what I like to call your sandwich’s secret weapon, packed with vitamins A, C and lycopene. Sundried tomatoes also possess a unique taste element called umami, which adds a savory flavor that compliments your sandwich ingredients.

Healthy Tipping Point: Stir together half of a chopped sundried tomato with 2 teaspoons of light mayonnaise for a delicious 45-calorie spread. For a creamier consistency, use an immersion blender to combine the sundried tomatoes and mayonnaise; it takes only 30 seconds! 

Light mayo contains a higher percentage of water than oil in the ingredient list. Choose a canola-or olive oil-based light mayonnaise to lock in heart-healthy fats. Look for short ingredient lists to avoid fillers, like high fructose corn syrup, found in some light varieties. You have now replaced a major culprit of sneaky calories found in high-fat condiments.

Who can deny the heart health benefits of avocado, olive oil, and chickpeas that have earned guacamole and hummus their reputations healthy party dips? If you want to reap the nutritional benefits of these foods without adding inches to your waistline, use them as a sandwich spread instead of as a dip. Just one tablespoon of hummus or guacamole will enhance the flavor of your next sandwich and contribute only 30-40 extra calories. This is the perfect portion-control solution if you are tempted to overindulge on chips and dip.

Diet Secret #3: Ground Flaxseeds and Almonds

Fact: Breaded food has a satisfying crunchy texture when used as a coating on baked foods. A quarter-cup serving of traditional breadcrumbs contains 120 calories but only 1 gram of fiber that Americans desperately need to consume more of on a daily basis. For optimal health, men and women should aim for a minimum of 25 grams of fiber daily, preferably from natural sources such as whole grains, fruits, vegetables, legumes, nuts, and seeds.

The Good News: Instead of breadcrumbs, something, create a crunchy coating of ground flaxseeds and almonds. This mixture works just like breadcrumbs, but you get a nutrient package of fiber, vitamin E and omega-3 fats, all defenders against inflammation. Flaxseeds have a light nutty flavor, which can perk up the flavor of cereals, salads, casseroles, soups, pasta, and baked goods.

Healthy Tippong Point: The swap is simple. Fold in 1 teaspoon of sliced almonds for every 3 tablespoons of ground flaxseeds. This 100-calorie heart-healthy coating adds an irresistible crunchy texture to anything from chicken cutlets to French toast.You can buy pre-ground flaxseed meal in the health section or cereal aisle at your local grocery. This fiber-boosting diet shortcut is as easy as grabbing a fiber-one bar.

Diet Secret #4: Chinese Five Spice  

Fact: Many fat-free marinades are loaded with sugar and sodium. How can you jazz up the flavor of meat, seafood, chicken, or vegetables without falling into the salt and sugar trap?

The Good News: Amp up the flavor of traditional dishes with Chinese five spice powder. This pantry staple is like a spice rack in a bottle. The blend contains cinnamon, star anise, fennel, ground cloves, and black pepper, which adds a delicate balance of sweet and spicy flavors to any meal. Not only are you slashing sodium, sugar, and calories, but you are loading up on antioxidants to reduce inflammation.

Healthy Tipping point: A little goes a long way, so start out with a teaspoon of Chinese five spice for a meal for four people.

Even the most apprehensive cook will feel inspired to use these flavor boosters. It’s an easy first step to peel off extra pounds and pack in essential nutrition. Searching for more doctor weight loss tips?

Optifast 4 Week MembershipStep Ahead Wellness Center is conveniently located at 49 U.S. Highway 202 Far Hills, NJ 07931 Email DrNeiman@stepaheadwellnesscenter.com or call us 908-470-2235

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